Another process converts the same serotonin to melatonin. Through an enzymatic process tryptophan is converted into the neurotransmitter serotonin. Apart from being a protein building block, tryptophan is closely involved in human sleep. As you might expect, an essential amino acid cannot be synthesised by the body and therefore must be part of a healthy diet. In nearly all lean proteins, such as fish, chicken, turkey and red meat, the essential amino acid tryptophan is present. Although not as extreme as I described in the article about food coma’s, turkey and other lean protein can actually help you getting to sleep. There is some truth to the Thanksgiving myth that turkey will make you sleepy. It turns out, that ingesting additional melatonin can even fix disruptions of your biological clock, such as insomnia or a jet lag. On the other hand in night active animals it actually promotes activity, thus gathering its nickname ‘The Hormone Of Darkness’.Īs you can imagine the melatonin our body produces is responsible for how our biological clock runs. In day-active animals and humans melatonin promotes sleep. Production is triggered by a lack of light: at dusk and at night. Melatonin is produced by the pineal gland in the centre of the brain. Cherries are a great source of naturally occurring melatonin, a hormone that helps regulate your day and night cycle. The most straightforward way to induce sleepiness is to eat cherries. I’m listing the 7 best foods for a good night’s sleep, and we’ll get to the bottom of why they make us sleepy: 1. Who knew that pizza can increase your chances of plummeting into a deep sleep as soon as you hit the pillow? Enough reason for me to investigate further. I think we can all attest to the fact that some foods seem like a no-go right before bed, and some seem to work wonders. Whenever I just couldn’t sleep, a glass of warm milk has been my mom’s secret weapon for my entire youth. This means that regularly consuming this sweet treat before bed could help you fall asleep fast and stay asleep longer.7 Foods that will help you sleep like a baby Also high in melatonin, researchers discovered that after eating pineapple, the melatonin markers in the body could increase by 266 percent. PineappleĪnother fruity treat to enjoy before bed is the humble pineapple. Consuming antioxidant-rich berries before bed can help reduce your overall physical stress, thereby allowing you to have a more restful sleep. According to experts at the National Sleep Foundation, antioxidants can protect you from the stress of a sleep disorder, which can cause oxidation in the body. Explore How can drinking too much water turn deadly? Berriesīerries - including blueberries, raspberries and blackberries - contain very high levels of antioxidants. Conducted by Louisiana State University, the study found that adults who consumed just 8 ounces of tart cherry juice two times a day slept for an additional 85 minutes. One study even shows that drinking tart cherry juice could improve sleep in people who suffer from insomnia. Credit: Courtesy of Aleta Meadowlark/FlickrĬherries and cherry juice contain high levels of melatonin, a hormone in the brain that controls your sleep regulation.
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